Social Work // Guided Meditation

Guided meditation can help mitigate stress and anxiety, improv focus, and increase self-esteem. Facilitating a guided meditation begins with providing a tranquil space.

The school social work office includes soft-lighting, comfortable seating, and lavender aromatherapy. In the background I play calming audio such as rainforest sounds, ocean waves, or gentle acoustics.  

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The school social work office includes soft-lighting, comfortable seating, and lavender aromatherapy. In the background I play calming audio such as rainforest sounds, ocean waves, or gentle acoustics.  

Students are instructed to sit or lie down in a comfortable spot. We spend one minute breathing deeply. With each breath, students are asked to picture a balloon filling up with air as they breathe in and deflate as thy exhale. I guide students through their meditative experience by asking them to envision their stress and imagine it floating away. Guided meditation can be facilitated via online audio clips or facilitator script:

Think about a moment in your day when you experienced a difficult emotion. Maybe this was this morning when you were on the way to school or this afternoon at recess. Maybe you were feeling sad, or lonesome or maybe you were feeling anger toward someone. Take a deep breath in, and blow that negative feeling into your balloon. Fill that balloon big as you can….one more time...blow out all that sadness, and all that lonesomeness. Now, tie the end of your balloon nice and tight. Hold your balloon with two hands, now gently throw it up in the air...then watch it come back down into your hands. Throw your balloon into the air nice and strong now... watch as the wind catches it and it floats up and up into the sun….watch it as if floats away...far, far away.        

At the end of each session, students are asked to notice how they feel. The sense of tranquility and calm is something they can carry with them throughout their day.  Guided meditations can be done at home